WEEK OF 190527-190602 - DELOAD

MONDAY 190527

“MURPH”

For Time: 

Run 1 mile 

100 Pull ups

200 Push ups

300 Squats

Run 1 mile

**Athletes may choose any version of today’s workout that best aligns with their skill and ability level.  Athletes may also partition the gymnastic portion of the workout however they choose.

_____________________________________________________________________________________

TUESDAY 190528

“POST-MURPH”

STRENGTH:  Russian kettlebell swings: 3 x 12 @ RPE 5

Athletes will complete 3 sets of 12 swings at RPE 15.  The FOCUS for today is movement and blood flow.  Athletes who did not participate in MURPH should increase the intensity to RPE 8.

METCON: 

Every 5 minutes for 20 minutes:

2 minutes aerobic @ G3 **

100 meter farmer’s carry @ RPE 5

10 Slam balls @ light

**AEROBIC: Athletes may choose a rower, bike, or ski for today’s workout.  Those athletes who did not participate in Murph are encouraged to increase the intensity of the workout.

_____________________________________________________________________________________

WEDNESDAY 190529

STRENGTH:  Front squat. 3 x 6 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 6 reps.  This is a deload week so athletes should focus on position in technique rather than loading and intensity.

METCON:

EMOM 12 minutes:

EVEN: 3 Power cleans @ RPE 7 **

ODD:  :30 Box jump overs @ 24/20”

**POWER CLEANS: Athletes should use a weight that is challenging and will allow for 3 technical single reps at a heavier load.

**BOX JUMP OVERS: Athletes should move at a consistent and controlled pace

_____________________________________________________________________________________

THURSDAY 190530

METCON:

2 Rounds For Time:

18/15 Calorie ski

25 UB Wall balls @ 20/14#

400 meter sprint

- Rest 5 minutes between rounds - 

STRENGTH:  Reverse sled drag. 3 x 150 ft. @ RPE 6

Athletes will perform 3 reverse sled drags focused on keeping weight in the ball of their foot and staying consistent in their pace!  Athletes who completed this last week should increase the weight slightly!

_____________________________________________________________________________________

FRIDAY 190531

STRENGTH:  Bench Press. 3 x 6 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 6 reps at RPE 6.  This is a deload week so athletes should be conservative with the weights.  No pause reps today!

METCON:
For Time:

21 - 15 - 9

Push jerk @ 95/65# or RPE 5 **

Burpee over the bar

10 minute cap!

**PUSH JERK: Athletes should use a weight that will allow them for to complete large sets.  If 95/65# is below RPE 5 for athletes, they should increase the loading!

___________________________________________________________________________________

SATURDAY 190601

PARTNER WORKOUT!!

Athletes will alternate complete rounds until each athlete has completed 3 full rounds. 

METCON:

6 Rounds For Time:

21 Calorie row or :75 **

15 DB Thrusters @ RPE 6

9 Toes to bar

**CALORIES: Athletes do not have to use Gear 3 but it is recommended for today’s workout.

___________________________________________________________________________________

SUNDAY 190602

METCON:

5 Rounds For Effort:

7 Strict dips

200 ft. Sandbag carry @ RPE 6

35 Double unders

  • Rest 2 minutes between rounds - 

**DIPS: Athletes should use a band if they are unable to maintain a strong position at BW

STRENGTH:  DB Walking Lunges. 3 x 12 (6 per) @ RPE has 6

Athletes will have 12 minutes to complete 3 sets of 12 lunges at RPE 6.  The focus is consistent tempo and maintaining pressure through the front front as they stand.

WEEK OF 190520-190526

MONDAY 190520

STRENGTH: Pause Bench Press. 4 x 5 @ RPE

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  This week we are looking for ~5 to 10# increase.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4-5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

Every 3 minutes for 12 minutes:

200 meter sprint

6 Alternating DB snatches @ RPE 8

Max push ups in remaining time ***

**DB SNATCH: Athletes are encouraged to choose a weight that is 5 to 10# heavier than their normal DB snatch working weight if their technique allows.

**PUSH UPS: Athletes may perform strict HSPU if their coach agrees.  Athletes should focus on accumulating quality reps and achieving a higher volume of push ups, rather than 1-3 strict HSPU reps!

_____________________________________________________________________________________

TUESDAY 190521

STRENGTH:  Pause Back squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps at RPE 7.  This week we are looking for ~5 to 10# increase.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 4-5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

4-5 Rounds For Power:

:30 Assault bike sprint @ RPE 9.5 **

Rest 2 minutes between efforts

20 minute time cap!

**ASSAULT BIKE: Athletes should prioritize intensity and quality of quantity.  They should only complete 4 rounds if they cannot maintain intensity.

_____________________________________________________________________________________

WEDNESDAY 190522

INTENT:  The focus of today’s workout is sustained and consistent technique with the hang squat clean, while under fatigue.  Athletes are encouraged to embrace the ascending jumps and increase weight each round.  As always, work within your own capacity and be confident!!

METCON:

For Time:

30 Burpees over the bar

30 Hang squat cleans @ RPE 5 **

Rest 3 minutes

20 Burpees over the bar

20 Hang squat cleans @ RPE 6 **

Rest 2 minutes

10 Burpees over the bar 

10 Hang squat cleans @ RPE 7 **

**HANG SQUAT CLEANS:  Today athletes are encouraged to make bigger weight jumps. Each round should become progressively harder based on volume and fatigue, however athletes are encouraged to work with their own capacity:  An example of possible increase are as follows:

M: 95/135/175# or 115/135/155#

W: 65/95/125# OR 75/95/115#

_____________________________________________________________________________________

THURSDAY 190523

METCON:

AMRAP 10 minutes:

21 Air squats

200 ft. Sandbag carry @ RPE 7 **

4 Alternating Sandbag to shoulder @ RPE 7

**SANDBAG: Athletes should use a bag that will be challenging but not impossible,.  The goal today is consistent and steady state strength work, not fall on the ground and roll around in pain CrossFit :)

STRENGTH:  DB Walking Lunges. 4 x 16 (8 per) @ RPE 7 (SAME WEIGHT AS LAST WEEK)

Athletes will have 15 minutes to complete 4 sets of 16 reps (8 per leg) of DB walking lunges at THE SAME WEIGHT AS LAST WEEK.  The goal is control and standing through the front leg!

_____________________________________________________________________________________

FRIDAY 190524

STRENGTH:  Overhead squat. 4 x 4 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.

METCON:

EMOM 15 minutes:

MINUTE 1: :40 Max double unders

MINUTE 2: 12 Power snatches @ 75/55# or RPE 4

MINUTE 3: :40 Max wall balls @ 20/14#

___________________________________________________________________________________

SATURDAY 190525

“Russian Helen”

3 Rounds For Time:

400 meter run

21 Russian KB swings @ 24/16 kg

12 Pull ups

12 minute time cap!

STRENGTH:  Reverse sled drag. 3 x 150 ft. @ RPE 6

Athletes will perform 3 reverse sled drags focused on keeping weight in the ball of their foot and staying consistent in their pace!

___________________________________________________________________________________

SUNDAY 190526

SKILL:  KB Turkish get-up. 3-5 per @ RPE 5

Athletes will work for 15 minutes on completing sets of 3-5 reps at RPE 5.  The goal of today’s skill work is to focus on position.  Athletes who are participating in Murph tomorrow should be conservative on their efforts today!

METCON:

3 x 1000 meter row @ G3

Rest 3 minutes between intervals

30 minute time cap!


WEEK OF 190513-190519

MONDAY 190513

STRENGTH:  Pause Back squat. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 7.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

ARMAP 8 minutes:

20 Russian KB swings @ 32/24 kg or RPE 8

200 ft. Zercher sand bag carry @ RPE 6

10 minute time cap!

_____________________________________________________________________________________

TUESDAY 190514

STRENGTH: Pause Bench Press. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 7.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

3 Rounds For Time:

50 Double unders @ G4

400 meter run @ G3

12 minute time cap!

_____________________________________________________________________________________

WEDNESDAY 190515

INTENT:  Today’s teaching focus will be centered around understanding the importance of maintaining the dip position as it relates to heavier deadlifts.  Athletes will build to a working weight before today’s metcon!

METCON

For Time:

9 - 7 - 5

Deadlift @ RPE 8

Pause matador dips **

10 minute time cap!

**DIPS: Athletes may perform bar muscle ups in place of dips for today’s metcon if their coach agrees. 

_____________________________________________________________________________________

THURSDAY 190516

STRENGTH:  Overhead squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.

METCON:

For Time:

50 Alternating DB snatch @ 50/35# or RPE 6

50 Burpees

50 Wall balls @ 20/14#

12 minute time cap!

_____________________________________________________________________________________

FRIDAY 190517

METCON:

EMOM 12 minutes:

EVEN: 3 Push jerks @ RPE 8 **

ODD: :40 Max pause banded strict pull ups **

**PUSH JERKS: Athletes will spend 20 minutes working on push jerk technique before today’s metcon.  During that time athletes will find the weight that correlates to their RPE 8.

**PULL UPS: Athletes should choose a band that will allow them to accumulate a high volume (~8-12 reps) each set.  Inverse rows or ring rows should be used for athletes who are building capacity in their pull ups.

12 minute time cap!!

___________________________________________________________________________________

SATURDAY 190518

“Know your Shift: Sprint Edition”

INTENT: The focus of today’s metcon is designed to teach mechanical control at high intensity,  simply put: nasal breathing while sprinting.  Athletes should work at the edge of their capacity for each gear.  Gear 3 will govern the output of the intensity on the bike, and gear 4 will allow athletes to push on the run.  During the 5 minute rest period, athletes should focus on long controlled exhales.

2 Rounds For Effort:

30 Calorie Assault bike @ G3 **

800 meter sprint @ G4

Rest 5 minutes between rounds

30 minute time cap!

**ASSAULT BIKE: Athletes may work for 2 minutes to accumulate max calories if today’s volume is too high!

___________________________________________________________________________________

SUNDAY 190519

METCON:

“Gas Pedal Jamboree 2019”

Every 3 minutes for 15 minutes:

6 Box jump overs @ 24/20”

6 UB Full cleans @ 145/105# or RPE 5 **

6 Toes to bar

**CLEANS:  Athletes should choose a weight that will allow them to perform most, IF NOT ALL sets unbroken.  If 145/105# is outside of the RPE 5, athletes should stick to the RPE directive.

STRENGTH:  DB Walking Lunges. 3 x 16 (8 per) @ RPE 7
Athletes will have 15 minutes to complete 3 sets of 16 reps (8 per leg) of DB walking lunges at an RPE 7 or a 5# INCREASE from last week.  The goal is control and standing through the front leg!


WEEK OF 190506-190512

MONDAY 190506

STRENGTH:  Pause Bench Press. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 6.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON:

5 x 500 meter row @ Gear 3 **

REST 1:1 

30 minute time cap!

_____________________________________________________________________________________

TUESDAY 190507

STRENGTH:  Pause Back squat. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps at RPE 6.  THESE ARE PAUSE REPS.  ATHLETES SHOULD PAUSE FOR 5 FULL SECONDS AT THE BOTTOM OF EACH REP!

METCON: 

3 Rounds For Effort:

200 ft. shuttle sprint

5 Sandbag cleans @ RPE 7

10 Strict Push ups**

Rest 2 minutes between rounds 

17 minute time cap!

_____________________________________________________________________________________

WEDNESDAY 190508

METCON:

On a running 12 minute clock:

30 Double unders

2 Hang snatch @ ascending **

**Athletes will begin each round by completing 30 Double unders.  Each athlete must begin at a specific starting weight of their choosing. Athletes can only make 5 to 10# increases throughout the workout.  They may have another athlete help change weights.

STARTING WEIGHTS MEN:

45# - 65# - 95# - 115# - 135# - 155# - 175#

STARTING WEIGHTS WOMEN:

35# - 45# - 55# - 65# - 75# - 85# - 95#

_________________________________________________________

THURSDAY 190509

METCON:

AMRAP 14 minutes:

18/15 Calories **

35 Wall balls @ 20/14#

24 Alternating DB snatches @ RPE 7 **

**CALORIES: Athletes May choose to between a ski erg, rower, or assault bike for today’s workout.  THEY MAY NOT SWITCH!!

**DB SNATCH: Athletes should choose a weight that is challenging, but will allow for consistent form and technique.

_____________________________________________________________________________________

FRIDAY 190510

STRENGTH:  Overhead squat. 4 x 5 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 6.  The goal is control and position.  Athletes should focus on perfect form throughout all 4 sets.


METCON:

3 Rounds For Quality:

24 DB box step overs @ RPE 6

12 Banded strict pull ups

12 minute time cap!!

_____________________________________________________________________________________

SATURDAY 190511

PARTNER WORKOUT!!

Athletes will work in teams of 2 and split the total work evenly.  All work must be done in unbroken sets of 10.  Athletes will alternate back and forth 10 reps at a time.  Teams of 3 are permitted, however the total work volume increase to 450 reps for each movement!

For Time:

300 Air squats

300 Russian KB swings @ RPE 6

30 minute time cap!

_____________________________________________________________________________________

SUNDAY 190512

STRENGTH:  DB Walking Lunges. 3 x 12 (6 per) @ RPE 6

Athletes will have 15 minutes to complete 3 sets of 12 reps of DB walking lunges at an RPE 6.  The goal is control and standing through the front leg!

METCON:

Every 4 minutes For 16 minutes:

15 DB Thrusters @ RPE 6

45 Double unders

5 Pause inverse rows **

**Athletes may perform 5 BAR MUSCLE UPS instead of inverse row

WEEK OF 190429-190505 - DELOAD

MONDAY 190429

STRENGTH:  Back squat. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a deload week so athletes should focus on moving well above all else.  NO TEMPO THIS WEEK!

METCON:

3 Rounds For Effort:

:60 Max calorie assault bike

200 ft. Farmer’s carry @ RPE 8

21 Wall balls @ 20/14#

Rest 2-3 minutes between rounds

20 minute time cap!

_____________________________________________________________________________________

TUESDAY 190430

METCON: 

6 Rounds For Quality:

5 Power cleans @ RPE 7-8 **

7 Strict dips @ challenging **

REST :90 to 2 MINUTES BETWEEN ROUNDS

POWER CLEANS: Athletes should choose a weight that will challenge them technically but not be impossible.  The goal today is 30 reps with perfect form.

STRICT DIPS: Athletes May add weight, pause, tempo or any combination to increase difficulty.  They should only perform 7 reps, however the intensity of these 7 reps should be ~RPE 7.

_____________________________________________________________________________________

WEDNESDAY 190501

“TECHNICAL CINDY” 

AMRAP 20 minutes:

5 Pull ups **

10 Push ups **

15 Squats **

**INTENT: Athletes should prioritize movement quality above volume.  We encourage athletes to discuss with their coaches any and all modifications to the workout volume that may be needed.  

PUSH UPS: Position is key, so Athletes should use a yoga block on elevate the push ups to help ensure technique and form are maintained. Rep counts should also be scaled to ensure quality.

PULL UPS: Bands are highly encouraged.  Although the rep count seems small, this adds up over time!

AIR SQUATS: Athletes should focus on maintaining an upright torso and full lockout.  If plates under the heels need to be used to help build capacity, athletes should use these from the start!

_________________________________________________________

THURSDAY 190502

STRENGTH:  Overhead squat. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a deload week so athletes should focus on moving well above all else.

METCON:

EMOM 12 minutes:

EVEN: 15 Russian KB swings @ RPE 7

ODD:  :30 Box tuck hold @ BW **

**Athletes should discuss with their coach about how to modify for the appropriate stimulus.

_____________________________________________________________________________________

FRIDAY 190503

STRENGTH:  Bench Press. 3 x 5 @ RPE 6

Athletes will work for 15 minutes to complete 3 sets of 5 reps @ RPE 6.  This is a reload week so athletes should focus on moving well above all else.  NO TEMPO THIS WEEK!

METCON:

Every 3 minutes for 18 minutes:

1:00 Max effort assault bike @ G3

2:00 Recovery @ G4 

_____________________________________________________________________________________

SATURDAY 190504

METCON:

2 Rounds For Time:

18/15 Calorie ski

6 Box jump overs @ 24/20”

400 meter sprint

REST UNTIL RECOVERED

_____________________________________________________________________________________

SUNDAY 190505

METCON:

AMRAP 12 minutes:

12 DB Front squats @ RPE 6 **

55 Double unders

12 Slam balls @ 50/30#

55 Double unders 

**Athletes may use double KB’s as well if they prefer.

Is the Wellness Challenge for You?

You have been hit with reminders in class, via email from your coaches and blogs full of content from me. These next 12 weeks are going to be eye opening for YOU and an absolute blast for me from a teaching perspective. It's not often that I get to teach large groups of adults (we are adults right) and most important, athletes, the importance of nutrition and wellness.

For those of you who still reside on the fence and wonder if this is for you, well I'll give you some fun facts as well as a push in the direction of signing up.

You may have a close friend or a partner at the gym who is embarking in this 12 week journey. A very easy persuasion to join if I may so myself.

You are inquisitive as to what exactly you can learn that you haven't read about in countless articles or internet posts. Nevermind the books or that one time you heard from your friend who lost 25 pounds on a carb cycling, ketogenic, Whole 30, Paleo and Fit tea plan!! I mean, they know it all right?!

Then there are some of you who may have it all figured out. You have the physique you want, you're RX'ing every workout in class and measure your food to a T. You my friend have it all dialed in.

I have news for you. You could use this challenge too. 

Here are the 3 types of people who should join this challenge and the people I work with on a daily basis. Think of this in a scaled, Intermediate and RX nutritional way. 

1. Scaled or level 1: You don't know where to begin, you jump from plan to plan and still are wondering if apples are a fruit or a carb? (They're a fruit with carbs). Compliance with a plan may be difficult and it leads to frustration and starting over after 21 days of "A failed program." You may not have found your sweet spot and that's just fine. A good portion of the population doesn't. Balancing work, the gym, your family, friends, hobbies or life as a whole are tough! We will guide you with day to day habits that you should focus on for these 12 weeks. Holding your hand in a way that is going to make you comfortable and accept these 12 weeks AND your life with wellness is indeed an ongoing process. Just remember, some one else in this group is just like you. That's why we are here!! We will ensure you have an awesome experience.

2. Intermediate or Level 2: I would venture to guess that a lot of you fall into this category? You're an athlete and you are quite compliant. You workout 3 to 5 days a week and are already following a program. While you are doing alright with this, those final 5 to 10 pounds aren't budging. Your clothes are inches away from fitting. Maybe you're on the cusp of RX'ing every workout but need to unlock that piece which may not be a phsyical one. Either that or you want a new wardrobe that makes you like the king or queen of the ball. Even if vanity isn't your goal (I'm looking at some of you) you still realize that there is an element missing and you are stuck in a plateau. That dreaded word, plateau: stagnant and a little perturbed. You my friends will have specific goals throughout this challenge and I for one look forward to hearing all about them! We will get you through this process and do our damnedest to nail down your struggles. There will be information for you that I hope will unlock a missing link to your nutrition and wellness. Now let's go have some fun with your peers!

3. RX or Level 3: You are walking around with a 6 pack, you know what oxidative stress is and you have a macro profile which you have been using for 2 years. Your on point with everything, you look ahead when you go to restaurants and now your ready to jump into competitions in hopes of going solo, performing well in the Open and challenging Mat Fraser or Tia Clair Toomey in 2021. You too need a new challenge. What can you possibly learn? I'm about to dig real deep here and ask you some questions. Are you obsessive about food? Are you starting to experience a bit of burnout from over-training or your food plan? Do you have a balance outside of the gym? Do you have a tendency to binge when you get stressed? These are seriously fucking (needed that for extra emphasis) difficult questions. Here are my thoughts if your on the fence. You'll be supplied more tools to your tool box. You'll be given a questionnaire at the beginning of week 1 which will give you something to shoot for. It's 100% confidential and we will work directly with you to give you healthier, more balanced ways to keep your stress under control and guide you towards the results you so rightfully deserve.

Again, these 12 weeks are about more than wellness and nutrition. It's about community, awareness, and togetherness. It's about learning something new and opening up other ways to go forward on your own personal journey when this is over. 

I'm 100% serious again when I say this: you have my full and undivided attention over these next 12 weeks. I plan on leading you each and every step of the way. You can ask me a question at any point in time. In the gym, via email, in the middle of "Fran", I honestly don't care. This is meant for YOU, the member. I want ALL of YOU to have one of the most memorable experience's that you can imagine. 

That's my goal for this challenge, to ensure that you all have fun, learn something and come out of the 12 weeks with a greater sense of wellness. This is for you Kingfield. The members that I have met in the community are incredible people and I have love for all of you. For those who I have not had the privilege of meeting, I look forward to your presence as well!

To sign-up just click here!

-Jesse Velasquez

Why meal plans might not work for YOU!

Every now and then, I will get asked if I can provide a meal plan for someone. They want to abide by a specific regimen and are likely to go all in on it. While that might be great in theory, think about the confusion that might cause when one healthy choice may be omitted. Example, someone wants to jump on board and try a Ketogenic plan. This person has an average build and is looking for something new to try. I will always ask "What has been successful for you in the past"? and of course "If I were to give you the guidelines, would they be easy to follow?"  Keto may not work for someone with an average build. It would work in the short term for an overweight person. Carbs bind to water, we retain 4 ounces of water for every carbohydrate we eat. Essentially, when we stop eating carbs, we lose water weight. It's science! Once an overweight person dropped 20 pounds of water weight, I'd slowly reintroduce carbs back in their plan UNLESS they enjoy and it's sustainable. If it isn't, we move on. (Note: I'm going to get on a high horse and advise that you DO NOT go Keto and participate in Crossfit activities. As athletes, we NEED carbs for fuel and it could be a detriment over time if you refrain of using them).

You should NOT have to suffer while being on a nutrition plan, it should be the contrary. You should enjoy what you are eating. After all, we eat to live and in some cases (which can get dangerous), we live to eat. So imagine the confusion if oranges aren't listed on a particular plan yet apples are?
There are small differences between the two. Oranges contain more magnesium, calcium, potassium and Vitamin A. If someone had a Vitamin A deficiency, a clinic or a registered dietitian would likely diagnose that. I'm pretty incapable of telling what deficiencies what you may have. I could point to symptoms you may have, but I would NEVER diagnose that. It's not my job.  Point being, they're both fruits and healthy for you. In the grand scheme of things, you should eat both of these without any guilt.

Back to meal plans themselves. Let's say you go on vacation. You're probably going to be miserable for a week if you eat bland salads, grilled chicken, fish, almonds and berries for every meal while you're in Italy. I'm sure you'd like some authentic pasta while you're there!? Yet you choose to be stay the course because you are on a meal plan that tells you avoid these foods. Hogwash kids!! You NEED flexibility in your meal plans. Food is meant to be enjoyed. If we get the general concepts of nutrition and how our performance works when eating specific foods, then we can incorporate foods that aren't necessarily the most vitamin friendly into our plans.
From personal experience, I'm not going to eat a whole pizza two hours before a workout. If I know that I have something big time coming up in my schedule, I go back to my daily regimen for a couple of days. When the big event is finished, it's time for a beer, pizza or something that carries less nutritional value. It's a simple as that! When I have my pizza (which I did Monday night), I enjoy it and then have my normal breakfast, lunch and dinner the next day. Win the long game. I'm not going to tell you "Avoid donuts". I encourage you to eat them if that's your jam. Just be mindful however of how you feel after and what your ultimate goal is in the long run. If you want abdominals... (ah this topic, I'll cover this in the 12 week seminar beginning April 28th 😊).

I will also say something else controversial: There is NO SUCH THING as a cheat meal! I subscribed to that notion for 16 years and drove myself bat shit crazy. Food is amazing, we all know this. However, just because you had a triple cheeseburger with fries shouldn't have you going off the deep end and running a 5K 30 minutes afterwards. Just don't, it's not the end of the World. You're given 21-30 meals to work with throughout your week. If you hit the 80% mark for the week, round of applause for you!

Develop a healthy relationship with food. That's what's most important at the end of the day. You should not be banging your head against a wall if you went off script from a plan. That's not what we as coaches preach. Consistent habits will ultimately win the long game, keep your organs and heart healthy yet also allow you to live a little.


We will be talking more about meal plans along with many other topics in our weekly seminars during our Wellness Challenge starting on April 28th! Here is the weekly seminar:

Week 1: Introduction and goal setting
Week 2: What are Macros?
Week 3: Tips on grocery shopping
Week 4: Cortisol - How to combat it?
Week 5: Sugar - What is it? What are the effects?
Week 6: Alcohol
Week 7: Vitamins, Minerals & Medications
Week 8: Eating for performance/aesthetics
Week 9: Supplements
Week 10: Let's talk about diet fads
Week 11: Gluten free - Vegan - How can we stay balanced here?

Week 12: Summary -Where do I go from here?

This is more than a nutrition challenge. We want to help you to understand nutrition and develop a healthy lifestyle that will last longer than 12 weeks. During the challenge, along with the weekly seminars, we will be doing mini challenges, and helping one another develop healthier lifestyle and eating habits. You will also be part of a private group on Facebook where participants could share ideas and encourage each other. By making small changes to your current lifestyle, you can make a big difference!

Everyone is welcome to join! Participants do not have to be members of Kingfield. So if you know someone who might be interested - sign them up as well!

To sign-up just click here!


-Jesse Velasquez



WEEK OF 190422-190428 - OVERLOAD

MONDAY 190422

For Time:

800 meter run **

35 Front squats @ 95/65# or RPE 5

35 Bar over burpees

800 meter run **

20 minute time cap!

**RUNNING: Athletes are encouraged to use Gear 3 on the 800 meter runs.

**FRONT SQUATS: Athletes may use a weight that is RPE 5 if they choose.  This weight may be heavier or lighter, but should still fit with the RPE 5 metric.

_____________________________________________________________________________________

TUESDAY 190423

STRENGTH:  Tempo Back squat. 4 x 5 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight 5 to 15# from the previous week.  Focus on confidence and position!

METCON: 

3 Rounds For Time:

20 Russian KB swings @ RPE 6

10 HSPU

10 minute time cap!

_____________________________________________________________________________________

WEDNESDAY 190424

ROWING!!

Athletes will work on rowing technique with each 500 meter interval.  The goal of today’s training is efficiency.  Prioritize your mechanics and your breathing above your intensity!

6 x 500 meters **

Rest 2 minutes between intervals

30 minute time cap!!

_________________________________________________________

THURSDAY 190425

STRENGTH: Tempo Bench Press. 4 x 5 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight 5 to 15# from the previous week.  Focus on confidence and position!

METCON:

From 0:00 to 10 minutes complete:

3 Rounds:

15 Slam balls @ 50/30#

35 Double unders

10 Pull ups **

At 10 minutes complete:

30 Box jump overs @ 24/20’

50 Wall balls @ 20/14#

30 Pause Strict push ups 

20 minute time cap!

**PULL UPS:  Athlete may use any style of pull ups they choose

_____________________________________________________________________________________

FRIDAY 190426

STRENGTH:  Overhead squat. 4 x 4 @ RPE 8

Athletes will work for 20 minutes to complete 4 sets of 4 reps @ RPE 8.  This is an overload week.  The goal for athletes is to increase weight but still maintain a strong and stable position overhead!

METCON:

3 Rounds For Effort:

100 meter Farmer’s Carry @ RPE 7

20 Alternating single arm plank to wall press

5 Sandbag to shoulder @ RPE 6

REST :90 BETWEEN ROUNDS

15 minute time cap!

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SATURDAY 190427

PARTNER WORKOUT!!

Athletes will perform today’s with a partner.  Partners will both complete the required workload individually, however they are encouraged to push one another to increase the intensity!  All 400 meter runs must be completed together! 

“Banded Nicole”

5 Rounds For Time:

400 meter run

Max Banded strict pull ups 

25 minute time cap

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SUNDAY 190428

STRENGTH:  Rear foot elevated DB Split squat. 3 x 8 per @ +5# increase from last week

Athletes will work for 15 minutes completing 3 sets 8 reps per leg at a 5# increase from last week.  The emphasis should be on controlling the descent and driving the middle of the foot through the floor as the DB’s stay close the the down leg.  Athletes should be conservative this week with choosing weights so they can progress week to week appropriately!

METCON:

Every 2 minutes for 12 minutes:

200 ft. Shuttle sprint

5 Box jump to step down @ tall